What is Valine?
Valine is an essential amino acid that the body cannot produce, so it must be obtained through the diet. It is one of the three branched-chain amino acids (BCAAs), along with leucine and isoleucine, which play a crucial role in muscle protein synthesis, energy production, and muscle recovery. Valine is also important for maintaining mental vigor, muscle coordination, and emotional calm.
Benefits of Valine
Muscle Protein Synthesis: Essential for building and repairing muscle tissue.
Energy Production: Provides energy during exercise and aids in muscle recovery.
Mental Vigor: Supports cognitive function and mental clarity.
Emotional Calm: Helps maintain emotional stability and reduces stress.
Muscle Coordination: Important for maintaining muscle coordination and function.
Daily Recommended Value (DRV) for Valine
The DRV for Valine is approximately 24 mg per kilogram of body weight per day. For an average adult weighing 70 kg, the daily requirement would be:
24 mg x 70 kg = 1,680 mg per day
Foods High in Valine
Here are some foods rich in Valine along with their approximate Valine content per 100 grams and the percentage of the daily recommended value (DRV) for a 70 kg individual (1,680 mg per day).
Top Sources of Valine for Carnivores
Turkey Breast
Valine content: 2,490 mg per 100g
% of Daily Need: 148%
Chicken Breast
Valine content: 2,310 mg per 100g
% of Daily Need: 138%
Lean Beef
Valine content: 2,040 mg per 100g
% of Daily Need: 121%
Pork
Valine content: 1,980 mg per 100g
% of Daily Need: 118%
Tuna
Valine content: 1,650 mg per 100g
% of Daily Need: 98%
Top Sources of Valine for Vegans
Spirulina
Valine content: 4,200 mg per 100g
% of Daily Need: 250%
Soy Protein Isolate
Valine content: 3,820 mg per 100g
% of Daily Need: 227%
Soybeans
Valine content: 2,140 mg per 100g
% of Daily Need: 128%
Pumpkin Seeds
Valine content: 1,290 mg per 100g
% of Daily Need: 77%
Lentils
Valine content: 1,270 mg per 100g
% of Daily Need: 76%